Announcements
-No classes on Memorial Day!
-Zumba is official! Every Tuesday at 7pm from now on. Get your dancing hips out. This makes for a great active recovery day!
Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Arms and Core Warm-up
Workout Definition
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extenstions (light band – fast reps)
-into-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Push-ups (5 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Chin-ups (5 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Tricep Dips (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Standing Barbell Curl (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Standing Tricep DB French Press (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Standing Alternating DB Curl + Single DB Double Head Curl (4 sets: 8 reps each side then 8 together – RPE 8
*Rest 1:00-1:30 b/t sets)
Metcon (No Measure)
Core Work:
Workout Definition
4 sets:
15 Overhead Plate Situps
10 Strict Hanging Leg Raise
15 Oblique twists with medball (each side)
7 Alligator Rolls (each side)
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
Cooldown
Cooldown/Mobility
Workout Definition
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
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